Weightlifting Rest Day.
| Exercise | Weight | Reps |
|---|---|---|
| Seated Row (Cable) | 132.0 | 12 |
| Seated Row (Cable) | 152.0 | 9 |
| Seated Row (Cable) | 152.0 | 9 |
| Lat Pulldown (Cable) | 175.0 | 8 |
| Lat Pulldown (Cable) | 160.0 | 8 |
| Lat Pulldown (Cable) | 145.0 | 9 |
| Lat Pulldown (Cable) | 145.0 | 8 |
| Mts Row | 70.0 | 10 |
| Mts Row | 80.0 | 10 |
| Mts Row | 90.0 | 8 |
| Decline press (plate loaded) | 180.0 | 10 |
| Decline press (plate loaded) | 200.0 | 8 |
| Decline press (plate loaded) | 200.0 | 7 |
| Decline press (plate loaded) | 180.0 | 7 |
| Bent Arm Fly (Machine) | 130.0 | 10 |
| Bent Arm Fly (Machine) | 130.0 | 9 |
| Bent Arm Fly (Machine) | 130.0 | 8 |
| Exercise | Weight | Reps |
|---|---|---|
| (W) Triceps Pushdown (Cable - Straight Bar) | 120.0 | 8 |
| Triceps Pushdown (Cable - Straight Bar) | 160.0 | 11 |
| Triceps Pushdown (Cable - Straight Bar) | 160.0 | 10 |
| Triceps Pushdown (Cable - Straight Bar) | 160.0 | 10 |
| (W) Skullcrusher (Barbell) | 65.0 | 8 |
| Skullcrusher (Barbell) | 105.0 | 9 |
| Skullcrusher (Barbell) | 105.0 | 8 |
| Skullcrusher (Barbell) | 105.0 | 7 |
| Incline Curl (Dumbbell) | 35.0 | 10 |
| Incline Curl (Dumbbell) | 35.0 | 8 |
| Incline Curl (Dumbbell) | 35.0 | 10 |
| Preacher Curl (Cable) | 120.0 | 9 |
| Preacher Curl (Cable) | 120.0 | 9 |
| Preacher Curl (Cable) | 120.0 | 8 |
| Forearm Curl (Barbell) | 105.0 | 16 |
| Forearm Curl (Barbell) | 105.0 | 13 |
| Forearm Curl (Barbell) | 105.0 | 10 |
| Exercise | Weight | Reps |
|---|---|---|
| (W) Leg Press | 180.0 | 8 |
| Leg Press | 270.0 | 10 |
| Leg Press | 320.0 | 10 |
| Leg Press | 320.0 | 7 |
| Leg Press | 320.0 | 6 |
| Iso Lateral Leg Extension (machine) | 80.0 | 12 |
| Iso Lateral Leg Extension (machine) | 80.0 | 12 |
| Iso Lateral Leg Extension (machine) | 90.0 | 8 |
| Iso Lateral Leg Extension (machine) | 90.0 | 7 |
| (W) Incline Bench Press (Dumbbell) | 50.0 | 8 |
| Incline Bench Press (Dumbbell) | 85.0 | 7 |
| Incline Bench Press (Dumbbell) | 75.0 | 9 |
| Incline Bench Press (Dumbbell) | 75.0 | 7 |
| Chest Fly | 205.0 | 10 |
| Chest Fly | 205.0 | 10 |
| Chest Fly | 205.0 | 8 |
Weightlifting Rest Day.
| Exercise | Weight | Reps |
|---|---|---|
| Lat Pulldown (Cable) | 160.0 | 10 |
| Lat Pulldown (Cable) | 160.0 | 9 |
| Lat Pulldown (Cable) | 175.0 | 8 |
| Lat Pulldown (Cable) | 175.0 | 7 |
| Mts Row | 90.0 | 10 |
| Mts Row | 90.0 | 9 |
| Mts Row | 100.0 | 8 |
| (W) Shoulder Press (Plate Loaded) | 90.0 | 6 |
| Shoulder Press (Plate Loaded) | 140.0 | 10 |
| Shoulder Press (Plate Loaded) | 150.0 | 8 |
| Shoulder Press (Plate Loaded) | 150.0 | 7 |
| Standing Calf Raise (Machine) | 190.0 | 18 |
| Standing Calf Raise (Machine) | 210.0 | 13 |
| Standing Calf Raise (Machine) | 210.0 | 13 |
| Lateral Raise (Machine) | 160.0 | 10 |
| Lateral Raise (Machine) | 160.0 | 9 |
| Lateral Raise (Machine) | 160.0 | 6 |
| Exercise | Weight | Reps |
|---|---|---|
| (W) Bench Press (Barbell) | 135.0 | 6 |
| Bench Press (Barbell) | 185.0 | 10 |
| Bench Press (Barbell) | 195.0 | 8 |
| Bench Press (Barbell) | 205.0 | 6 |
| Bench Press (Barbell) | 205.0 | 6 |
| Cable Fly (Flat Bench) | 80.0 | 11 |
| Cable Fly (Flat Bench) | 80.0 | 12 |
| Cable Fly (Flat Bench) | 80.0 | 10 |
| Bicep Curl (Barbell) | 95.0 | 10 |
| Bicep Curl (Barbell) | 95.0 | 10 |
| Bicep Curl (Barbell) | 95.0 | 10 |
| Bicep Curl (Barbell) | 95.0 | 10 |
| Hammer Curl (Dumbbell) | 35.0 | 8 |
Weightlifting Rest Day.